Nutrition

Turmeric Health Benefits

Turmeric, also know as Curcuma longa, is a spicy perennial plant of the ginger family, (Zingiberaceae) with potent health benefits.

Native to the Indian subcontinent and Southeast Asia, Turmeric has been used for thousands of years for both medicinal, dyeing and culinary purposes in a range of cultures. Turmeric was often used as a cheap substitute for saffron to give fabrics or foods a bright yellow colour.

In recent years Turmeric has been under the spotlight and undergone much research. In particular the active ingredient Curcumin is the most potent agent of research. Curcumin is a polyphenol, a particularly beneficial molecule found in many fruits and vegetables.

Curcumin, which gives the yellow color to turmeric, was first isolated in 1910. Traditional Indian Ayurvedic medicine has long used Turmeric for a wide variety of diseases and conditions, including those of the skin, lung and digestion systems and for general aches, pains, wounds, sprains, and liver disorders. Extensive research within the last half century has proven that most of these activities, once associated with turmeric, are due to curcumin.

Research has found that curcumin beneficially modulates many diseases including diabetes, fatty-liver disease, atherosclerosis, arthritis, cancer and neurological disorders such as depression, Alzheimer's or Parkinson's disease. It's primary role is as a potent anti-inflammatory and many of the modern chronic diseases have an inflammatory component driving them. You can use curcumin for pain such as headaches, period pain and back or joint pain.

Curcumin also displays potent antimicrobial actions against different bacteria, viruses, fungi, and parasites and can play a role in antibiotic resistance. A synergy between curcumin and antibiotics has yielded favourable results in some studies, but caution is warranted against using it routinely with all antibiotics as curcumin has also been shown to decrease the efficacy of some classes antibiotics by mechanisms which protected the bacteria from the action of the drug. 1

Curcumin can be a bit difficult to absorb and the best results come from a supplement that is altered to ensure it is well absorbed. Specifically it needs the present of fat to aid absorption. While the absorption and bioavailability is something we always focus on, in some cases, turmeric still has a beneficial role even with poor absorption. Interesting new research has found that curcumin could maintain the intestinal integrity and improve the barrier of the gut and and thereby decrease the release of gut bacteria-derived lipopolysaccharide (LPS), even with marginal absorption. High levels of circulating LPS are linked to chronic inflammation and many metabolic disease. 2

Supplements v Dietary Intake?

While using Turmeric in cooking is a great idea, it may be difficult to get high amounts of the active ingredients in cooking. Absorption is definitely enhanced by fats and black pepper - which is why these ingredients appear in the classic Golden Paste recipe. There will be many benefits from eating fresh or dried turmeric root as a regular part of your diet, but if you are after a superior action on inflammation, pain, bacteria or cancer, it will be more useful to take a quality supplement. Moreover, many people get sick of the turmeric taste in their cooking and may find it hard to get sufficient turmeric into their diet or regularly enough to have a big impact.

Supplements should have concentrated amounts of curcumin and also be combined in a way to enhance absorption - such as including the addition of liposomes or phospholipid complexes. Differences in absorption of different curcumin supplements can be as much as 10 fold, and you definitely pay for what you get! As practitioners, we source some of the best supplements, so come in and have a chat if you are interested in trying it out. In some cases we combine it with other herbs to give a more beneficial result.

All in all, Turmeric and its active ingredient curcumin are highly useful for many health conditions - both prevention and treatment.

It is so easy to include it in your diet, it also pares well with its sister plant, ginger, in cooking and medicine. So try some of my Golden Paste and see how you go with this little gold nugget of a herb!

The festive season is now upon us and that generally means an increase in social engagements. While for most of us this is a fun time of year, it can also result in health issues such as sluggishness, weight gain and fatigue. So let’s look at what goes on and how we can stay healthy during the Christmas and New Year period.

Alcohol is certainly the first thing most people think of when they think of the ‘silly season’. Most of us know that alcohol and our livers are not good friends. In fact, alcohol consumption can affect many different systems not just the liver. Alcohol directly damages the stomach wall causing inflammation and alcohol is also a nervous system depressant, which can lead to mood change, irritability and depression – especially over time or with excess consumption.

The amount of alcohol that a person can safely consume is highly individual, depending on age, sex, weight and family history. So the festive message is to be mindful of the affects that alcohol has on your body and take it easy. Pace yourself with drinks (no more than one per hour) and drink hydrating water in between alcoholic drinks to avoid dehydration which is the major cause of hangovers. You can easily make festive non-alcoholic drinks with plain mineral water by adding lime, mint and berries. Alcohol is rapidly absorbed on an empty stomach, so be sure to always eat something when you are having a drink. Women who are pregnant or planning to get pregnant should completely avoid alcohol. Supplementing with a multivitamin that contains good amounts of B vitamins is also a good idea to support your health especially at this time of year.

With all the socialising that comes with the festive season, many people not only drink too much but often end up eating too much food and more of the wrong kinds of food. Finger foods at functions are often high in refined flour products and sugar and may be cooked in trans fats. Try to avoid foods with artificial flavours, colours and preservatives which stress the liver and kidneys. Choose where possible healthy options such as raw vegies with dips, cheese, wholemeal pitta breads, succhi, fruit platters and nuts. Avoid over eating by not eating lots of nibbles before dinner. When planning your menus think about choosing lighter alternatives such as fresh seafood, salads, fruit and cheese instead of a hot, traditional festive lunch or dinner. Also try to keep up your exercise routine, and think of swimming when the weather is too hot for other exercise.

Many of my patients find the festive season very stressful emotionally. Some people are not close or compatible with their family and find getting together very difficult. While others might feel lonely spending Christmas miles away from their family. Regardless of our situation, nearly everyone gets a bit overwhelmed with the sheer busyness of the festive season. However, we can approach Christmas with a different attitude and take time out for ourselves to reflect on the year, our friends and family. This is particularly helpful with children who can get too easily caught up with the commercialism of the season.

Remember what the underlying meaning of this time of year is and seek to be more peaceful and content with simple pleasures. We are lucky enough to live in a beautiful natural environment – so connecting to nature through the sea or the bush can bring much needed peace. Try not to fill the social calendar to capacity, allow some time for a quiet night or day. Lastly, it is essential to try and get good quality and sufficient sleep as this will help recharge your batteries. This might even mean taking a siesta - something we shouldn’t feel guilty about at this time of year!

Spicy Rainbow Coleslaw

Ever heard the term "eat the rainbow?"

Coloured veggies are known to pack a potent punch of goodness providing plenty of plant based antioxidants that our bodies just love! The carotenoids that give vegetables particular colours can improve our cardiovascular health, prevent cancer and support eye and skin health. So us naturopaths are always encouraging our patients to get a wide variety of different coloured veggies into their diets - effectively eating a rainbow of colours!

I find lunch is the perfect meal for getting a good nutritious boost of salad into your day. I often have patients who have other family members who aren't as adventurous or health conscious as they are. The evening meal has to work for everyone, because who wants to cook more than one dinner, right?!

Whereas, many of us eat a separate lunch at work or home - especially once the kids are at school and take a packed lunch. So lunch time can be a handy way of getting an extra intake of salad or veggies that might be missing at dinner. I recently created this super food salad bowl, a spicy coleslaw recipe, rich in the coloured goodness of veggies and protein and is a tasty way of getting tonnes of nutrients into you! Herbs and spices should be added to as many of your foods as possible as they are potent sources of antioxidants, vitamins and minerals - and they make everything taste more delicious!

Exploring the science behind food cravings...

Kale please, Mum!

After my son requested a bowl of kale (with lots of butter, please!) when he was recently sick, it got me thinking about the science behind instinctive eating. Hidden in our intelligent body are mechanisms that initiate cravings for certain foods that our body needs. But judging by the way most people eat, I think we have lost the art for healthy instinctive eating.

I am always fascinated how animals are so instinctive with their food choices - and yet humans seem to need to google for advice about what foods are good for them or maybe they come see a nutritional health professional like me!

So what went wrong? When did we humans stray so far from our innate intelligence about what is good for us to eat? Most cravings we experience now are for the addictive substances like caffeine and sugar! While we all know the damaging effects of too much sugar, the cravings for sugar have do a biological drive behind them. Those hardwired desires for sugar, meant we ate sweet foods when they were available seasonally and they kept us alive and ensured our survival through the lean winters of bygone eras. Unfortunately we have gone overboard on this front as modern life allows us to eat whatever we want, whenever we want. We are no longer at the mercy of nature to provide our food - we are indeed spoilt for choice!

The change from eating close to nature towards modern food processing has resulted in chronically unhealthy humans.

I think the superpower that created us all those years ago, clearly didn't predict a time when we would be so disconnected from nature and our food supply. The clever system that allowed humans to flourish throughout history with all sorts of hardships, does not seem so clever now when we look at how we have ended up the fattest and most chronically unhealthy species. We were smart enough to develop agricultural methods of growing grains and crops, domesticating animals and eventually creating modern food manufacturing methods of processing and preserving. Clever on the one hand, yes, but our genetics unfortunately takes thousands of years to catch up with a changing landscape, not hundreds of years! So we are now at the mercy of a very different food and eating landscape than we were designed for, and where our fine tuned instincts for certain foods have gone been hijacked by the drive for sugar!

Food brings with it not only sustenance but also pleasure. Everyone has experienced the multilayered sensory pleasure of a delicious meal. Modern neuroscience has now started to uncover some of the underlying mechanisms of associated brain changes that come with eating for both pleasure and health benefits. Overall, the accumulated evidence shows that the innate pleasure evoked by tasty food is remarkably similar to that of other rewards. This suggests that an innate pleasure system exists for humans, and is activated when we engage with food, sex, social and other higher-order rewards. So indeed, we are hard wired to seek pleasure as well as survival. Food is thus not only highly pleasurable but also an excellent way of learning fundamental principles of brain function.

Pica is the craving for 'unnatural' food choices such as dirt, that may herald a mineral deficiency as dirt is rich in minerals that the body may need.

Instinctive eating - essentially means eating what our innate intelligence determines to be good for us. We are all born with the ability, much like other animals, to select appropriate food for our requirements. For example, a craving for bananas may show you are lacking potassium, while a craving for green leafy veggies may indicate you need more magnesium. The term 'pica' is used to define mineral deficiencies (often iron) that results in people eating strange things - such as dirt, rocks or ice. Most commonly seen in pregnant women and young children who have a high need for nutrients, pica is the most researched nutrient craving issue. Studies observe that individuals with symptoms of pica often have low iron, zinc or calcium levels. Supplementing with the lacking nutrients can reduce the pica behaviour in many cases. Craving for salt is also more common in those individuals who have low salt levels, so the wisdom of the body to correct the deficiency is obvious.

There is more evidence to suggest that, unlike hunger, for many of us cravings are largely about what your brain wants, rather than what your body actually needs.

Studies suggest that chocolate craving, especially among women, may result from a sense of deprivation or in reaction to stress, hormonal fluctuation and modulation of neuropeptide concentrations. The theory behind craving carbohydrates in order to make us feel happy, results from some observations that diet can modulate the serotonin system in the brain, which is linked to mood.

Emotional eating is a problem that can be explained by modern brain science.

Evidence also shows that our need to eat certain foods (often unhealthy types) is sometimes driven by emotions. Many people are "emotional eaters" and tend to eat for reasons that are driven by emotions and have nothing to do with being hungry or needing a nutrient. People who craved foods were shown in studies to more likely to be bored or anxious or have experienced a depressed mood immediately before cravings. Several brain imaging studies have shown that overconsumption of certain foods creates the same changes in the dopamine receptors of the human brain as alcohol and other addictive substances.

So all in all, we do not fully understand what is happening in our brains when we crave or consume certain foods. It is definitely a vastly complex process and is attenuated by many different cues coming from social and cultural inputs as much as nutritional drivers. For example, most celebrations have particular foods that are so strongly associated together that we barely question it. What is a birthday celebration without the birthday cake?

The one thing that is worth taking home is to pay more attention! Try to differentiate when the craving is just coming from an old habit or an emotional driver and see if you can notice cravings for healthy choices that might still be available to you. Tune in first, before you eat and see what your body really wants! If you find you are really stuck on an underlying pattern with your eating habits or food choices, remember that there is a lot we can do (such as mind/body techniques like Psych K) to help remove the block and give you more freedom around food, so consider coming in and getting extra help!

Natural Anti-Ageing Strategies

Understanding the basis of human ageing is an area of medical research that is growing rapidly. Age is the most important risk factor for most of the common diseases that we face as we age. As such, to help slow the course of ageing is one of the great biomedical challenges in our modern times. Following on from this, there has been a lot of attention in recent years on a range of nutrients that can promote health and prevent ageing. So let’s look at the theories of ageing and some of the new darlings of the nutrient world touted to help prevent or slow down ageing.

There are many theories that expound on the process of ageing and even more theories on how to prevent this process. Essentially most researchers agree that ageing starts with molecular or DNA damage. This damage then leads to cell, tissue and eventually organ dysfunction and disease. The best known and most long standing argument for ageing is the free radical theory. Free radicals, also known as ROS (reactive oxygen species), create havoc in the cells and tissues of the body and cause DNA damage and inflammation. Antioxidants are what the body uses to neutralise or scavenge the ROS and thereby repairing or protecting the body from damage.

Mitochondrial function is one area that is now leading the race in new theories and understanding of ageing. The mitochondria influence or regulate a number of key aspects of ageing. These include cellular senescence (when cells stop replicating and become dormant), chronic inflammation and the age-dependent decline in stem cell activity.

Mitochondria are like miniature organs that exist in almost all cells of mammals. The mitochondria are essentially like small batteries that are responsible for producing energy in the cell. Dysfunction in the mitochondria is thought to be one of the reasons that we age. The mitochondria itself, during its processes of energy production also produces ROS. New understanding of how mitochrondria function has created a plethora of health strategies directed at improving mitochondrial quality and function to have far-reaching beneficial effects.

In adults, tissue homeostasis is highly dependent on stem cell (SC) function. These adult SCs are not only essential in continuously-proliferating tissues, like the blood, intestinal and skin systems, but also involved in more dormant tissues, such as skeletal muscle and brain that undergo regeneration only after damage or exposure to disease. Ageing is accompanied by a decline in adult SC function, termed SC senescence, which leads to loss of tissue function and the capacity for regeneration.

So let’s now look at some novel ways that have been shown in research to slow down the ageing process – including specific eating patterns, nutritional supplements and exercise.

The Hidden Benefits of Exercise

In ageing, skeletal muscle mass decreases from mid-life onwards at the rate of about 1% per year. Along with this loss of mass in our muscles, is a reduction in mitochondrial function. Similarly, muscle strength is also seen to fall with age. However, it can be hard to attribute these changes to ageing per se, as inactivity often accompanies older age groups and will contribute to this functional decline as well. Studies that compare active groups versus sedentary groups always show a much greater deterioration in mitochondrial function in the sedentary groups. It is interesting to ponder whether the deterioration leads to loss in energy production and then levels of fatigue increase which leads to further sedentary behavior.

In any case, we now know that staying active as you get older is an essential component of preventative health and can boost your mitochondrial function. Physical exercise acts to tune up our existing mitochondria but it also has been shown to stimulate the production of new ones, a phenomenon known as mitochondrial biogenesis. This has been best observed in muscle cells - studies finding the muscles of endurance athletes house very high concentrations of mitochondria. Endurance exercise also stimulates increased ROS scavenging despite the fact that increased exercise can cause some increases in ROS production.

When looking at exercise and ageing, the great news is you don’t have to be a super fit marathon runner to grow new mitochondria. Simply engaging in consistent, regular aerobic activity stimulates your muscle cells to make this adaptation to increased energy demands.

High intensity interval training, commonly known as HIIT, is by far the best exercise for supporting mitochondrial health and resilience. For many years we have been told to exercise for at least 30-60 minutes to get the benefits but new evidence shows that we can gain the same benefits from HIIT as we do from endurance type training. HIIT training involves low to moderate training (such as walking) with short 30 second bursts of high intensity output (such as running as fast as you can) followed by rest/low intensity. HIIT has been shown to be much more efficient at promoting fat burning and has numerous benefits on mitochondrial function. HIIT also promotes nitric oxide to be released which keeps the cardiovascular system healthy and lowers the blood pressure.

Eat Less, Live Longer

Calorie restriction (eating less food) is an intervention for which the greatest evidence exists for slowing ageing. It was initially thought that calorie restriction would lead to lowered basal metabolic rate (BMR) and in turn decrease ROS production. However, calorie restriction actually can lead to an increased BMR by triggering mitochondrial biogenesis – a process whereby the mass of the mitochondria increases along with energy production and ROS. However, despite this, the ability to scavenge ROS also increases.

Some of the oldest living cultures have low calorie intake diets and it seems that restricting food, in the form of a mild fast, initiates a whole cascade of beneficial effects on the body. On the back of mounting evidence, intermittent fasting and calorie restriction have become popular methods to improve long term health and slow down ageing. There are two main methods the 5:2 method and the 8 hour eating pattern. The 5:2 diet stipulates eating normally for 5 days and then a 2 day calorie restriction of around 500-600 calories. With the 8 hour method, food intake is limited to an eight hour window each day to increase the overnight fasting state. Both of these methods can promote weight loss and tend to have favourable impacts on cell function and repair, gene expression, insulin sensitivity, inflammation markers and can potentially reduce the risk of cancer. The main thing to still focus on with either of these diets is to remember that you are withholding calories and not nutrients. So if you focus on nutrient dense foods, you can do very well on these diets.

Supplements For Longevity

While eating a diet rich in whole foods is the most important health foundation stone, we can enhance the effect of this by supplementing with key nutrients that can really pack a bigger punch on our body function. Many of these nutrients highlighted below will be ingested as part of a whole food diet, but only in small amounts. Supplements can hone in on areas we need specific support with or boost particular functions we are aiming for.

Resveratrol –is a type of natural phenol, and is generally classified as a phytoalexin which is a compound produced by a plant in response to injury or stress. Resveratrol acts as an antioxidant and helps to reduce inflammation. Research has found small benefits of this compound on brain function and cardiovascular health. Not a lot of strong evidence exists so far on other conditions such as cancer and diabetes but research is continuing.

Japanese Knotweed contains a form of resveratrol known as Trans-resveratrol and this chemical form is best absorbed and utilized by the body. While red grapes are high in resveratrol, it must be converted into trans-resveratrol in the body.

Pterostilbene– similar to resveratrol, pterostilbene is actually a dimethylated derivative of resveratrol. This particular molecule gives it the advantage of better availability and stronger antioxidant potential. While it is still in the early stages of research, it appears to be particularly good for cognition and brain function and reducing blood sugar and blood pressure.

Sources: Blueberries (yum!), almonds, grape leaves (think dolmades).

Vitamin C– one of the most important nutrients for literally thousands of processes in the body, good old vitamin C can often be overlooked. It is probably one of the supplements I prescribe the most, because it is so needed and can be hard to get in sufficient quantities. It is so important, I have previously written a whole post on it – which you can find here.

Vitamin C offers specific anti-ageing support by stimulating collagen production for ageing skin and generally lowers free radical damage to mitochondria to boost energy and wellbeing.

Co-enzyme Q10 – aka ubiquinol. One of my favourite supplements for energy and general health, CoQ10 acts as a potent antioxidant and can support energy production in the cell. It is a naturally occurring fat soluble substance similar to a vitamin and is housed mostly in our mitochondria. We slowly lose our capacity to make optimal levels as we get older due to our genes and mitochondria malfunctioning and this is one of the reasons why energy levels fall as we age.

Be wary that CoQ10 supplements can appear in either the ubidcarenone or ubiquinol form. Ubiquinol is a derivative of CoQ10 that is fully reduced and saturated with extra electrons which enhances absorption and is my preferred form to supplement with. Both CoQ10 and ubiquinol are key components in the electron transport chain, facilitating the production of energy (ATP) in redox reactions.

Food Sources: muscle meats - especially the heart, meat, fish, smaller amounts can also be found in nuts, seeds, vegetable oils. Supplements are the most reliable source of CoQ10.

Vitamin A – vitamin A is well known for its impact on boosting collagen production in the skin and is a popular and effective ingredient in most anti-ageing skincare regimes. Oral supplemental doses of vitamin A are also effective for a range of general parameters for the body and as an anti-oxidant.

Best sources: cod liver oil, butter, eggs, liver, also the precursor beta carotene can be sourced from vegetables, but conversion may be limited in some people.

Vitamin B complex: The B vitamins are a synergistic group of vitamins that work together in a multitude of ways in the body to promote and maintain health. Everything from energy production, skin health, liver enzymes, and neurotransmitters to hormone production, blood sugar regulation and immunity involves some of the B vitamins. Being water soluble vitamins, we rapidly use these up and need a regular intake to maintain health and reduce the stresses of lifestyle as we age.

Best sources:different vitamins are found in different foods but generally they are found in eggs, meat, liver, nutritional yeast, wheat germ, nuts, seeds and grains.

NAD+ - Nicotinamide Adenine Dinucleotide (NAD) is a co-enzyme found in all cells and is involved with gene expression. NAD can be synthesized from diverse dietary sources, including nicotinic acid and nicotinamide (B3 vitamins) and tryptophan.

Another active B vitamin nicotinamide riboside (NR), is a precursor to NAD and supplements of this may boost NAD levels. The benefits of calorie restriction on metabolism discussed above and other cellular functions, such as cognition, involve NAD+ interacting with the class of genes SIRT1/3 which mediate aging and mitochondrial function.

Food Source: NR and NAD is also found in trace amounts in milk.

Hyaluronic Acid– found most abundantly in the combs of chickens (!), this compound is also synthesized. A naturally occurring component of connective tissue, skin and nerve tissue that promotes water retention, helping to lubricate the cell and keep it supple.

It is great for improving joint health and mobility as well as promoting better moisture retention in the skin.

It is mostly used in the beauty industry in topical products to promote healthier skin and reduce wrinkles.

Oral doses have also been studied and researchers found definite improvements in dry skin and better joint mobility after taking oral supplements of hyaluronic acid.

Alpha Lipoic Acid – Alpha lipoic acid supplements have been shown to reduce mitochondrial loss in humans and boost mitochondrial biogenesis and energy. Being both a fat & water-soluble antioxidant it can help produce cellular energy and also shift glucose into muscles and away from fat cells.

Alpha lipoic acid supplementation has been very well researched and found to improve a whole range of parameters important for health. In particular, it has been shown to shift body composition, burn fat, boost cognitive function, reduce dementia risk, improve glucose tolerance, lower cardiovascular risk and improve diabetes management.

Sources: found most abundantly in the following foods: heart, liver, kidney, spinach and broccoli

Key Amino Acids:Amino acids are small proteins that are essential for maintaining health. Some amino acids have very specific roles in the body – such as boosting neurotransmitter levels or promoting detoxification in the liver. The following are particularly well researched for their role in mitochondrial function and ageing:

Acetyl-L-Carnitine- Carnitine is biosynthesized from two other amino acids, methionine and lysine and acts as an antioxidant and helps regulate metabolism. Carnitine plays a key role in mitochondrial function, mood and neurotransmitter levels as well as liver enzymes.

L-arginine - L-arginine, is an amino acid that is the primary precursor of nitric oxide (NO)—one of several biochemical pathways that supports cardiovascular health and mitochondrial function. In addition to its protective effects on the mitochondria, L-arginine and its counterpart citrulline both stimulate NO production and exert a very powerful role on the vascular system, in particular stimulating vasodilation of the blood vessels and keeping blood pressure healthy. This vasodilatory effect of the amino acid citrulline has also shown to be good for erectile dysfunction by increasing the blood flow to the genitals.

A Note About Choosing Supplements

When choosing supplements it is important to know about quality and synergy. Just as our body has been used to receiving complex combinations of nutrients through the diet for thousands of years, in some cases taking smaller doses of key nutrients mixed together into one supplement can dramatically improve absorption and efficacy than taking large single doses of the same nutrients. Likewise, the quality of the supplement is important to ensure you get the best effects from supplementing. Your practitioner should be able to help guide you into knowing the best supplements regime for your own requirements to help promote your health and vitality as you age.

Radical Self Care

The power of putting yourself first for health and wellness (without the guilt!)

Self care is something that many people find hard. We are taught to put ourselves last in many cases, constantly attending to the needs of others before ourselves. Women in particular, and mothers even more so, often find it very hard to prioritise their needs and give themselves the care and attention that they need to feel happy and healthy. So many women tell me they feel guilty if they take time for themselves or spend money on themselves. As if everyone else’s needs are more important than their own. The truth is, everyone is equally valuable, worthwhile and deserving. No-one’s needs, wants or desires are more important than our own.

The practice of self care is simply a way of loving and caring for ourselves as though we matter – at least as much as anyone else! Over-giving, over-achieving and over-striving are all examples of habits that erode our ability to practice self care. Getting stuck in the doing and busyness of life, we feel overwhelmed and burnt out and our health can suffer on many levels. Getting a balance between the doing and the being, our outer life and inner life, and our need for work, rest and play is an essential foundation of health.

When we get out of balance we often experience physical, mental or emotional symptoms. I like to see these symptoms as calling cards or signals from our body or higher self as part of our early warning system. Something is out of whack in our life and needs to change to allow our body to return to health and vitality. It could be anything from changing our diet, our sleep habits, our exercise routine, an unhealthy relationship or our job. Attending to any of these things that need to change means that we can shift the focus in our life back to what is right for us. Indeed, all of these things are in fact a form of self care.

To truly care for ourselves, means we take the time and energy to give ourselves what we need to be happy and healthy on every level. If we gave ourselves the same level of love and care and nurture we give to our loved ones, I believe we would probably all be a lot happier! When we fill our own cup so to speak, we then have plenty to give to others. More importantly, we can give freely without feeling depleted or tired and we can let go of any subtle feelings of resentment or the feeling of being a martyr or victim in our life.

Many of us start the day by checking emails and text messages or looking at the latest news headlines or following the facebook feeds of others. In many cases, this habit gives our attention and energy to other people’s “stuff”. We might be inspired or learn something from some of the information we come across, but in many cases we are just distracting ourselves from attending to ourselves and establishing the inner focus we need to create the life we actually want.

There are always other people’s agendas invading our own, but by being more aware and more discerning about what we allow in is an important self care tool. It is all too easy to lose focus or get derailed by other people's opinions, behaviours and habits. We need to learn how to stop doing things we don't want to do and be more conscious of the way we often do things that don't really serve us just to please or receive acceptance from others. Taking the time to reflect on our underlying habits and beliefs will often bring more awareness and free us from these self imposed limitations that block our success or happiness.

Bookending Our Days

It is very powerful to have a self reflection practice that we can engage in – both at the beginning and at the end of our day. I like to call this bookending, as it gives structure and support and serves as a container for all that happens in between our day, much like bookends hold up our books and stop them from falling over. Our days are often filled with so much busyness and activities and plenty of doing, doing, doing. Many of us certainly do enough that we could fill the pages of a book in any given day!

Giving ourselves space to pause and reflect on what we wish to have happen each day at the outset and then reflect on what actually happened at the close of the day, is a lovely way of bringing more conscious awareness into our life. We start to be a more active participant in our life, rather than feeling like life is something that is happening to us, that we have little control over. Any of the self care practices detailed in the download below can be used as bookends for our day.

The self care download sheet I have put together (see below) outlines a range of activities we can engage in to practice self care. I recommend that you choose one or two self care practices at a time, selecting ones that appeal to you and explore what they offer. Give the particular methods a try and stick to them for at least two weeks and monitor to see how it is working for you. It is good to reflect on how they have helped you feel more connected and nourished, so please consider the questions at the end of the sheet to help build more awareness and momentum.

So in conclusion, remember that we are always told on aircraft to attach the oxygen mask to ourselves before assisting others. So this is a perfect analogy to remember when considering the importance of self care, as we are no good to anyone if we fall in a heap from exhaustion, sickness or burn out!

Natural Solutions for Hypertension

Hypertension is a major risk factor for many diseases

Hypertension is also known as high blood pressure and is a very common medical condition in developed western countries. Hypertension is a major risk factor for coronary heart disease and has been linked to heart failure, stroke and kidney dysfunction. High blood pressure is often known as the ‘silent killer’ as many people with it have an absence of symptoms and go undiagnosed.

Blood pressure is essentially a measure of the pressure that is exerted by the circulating blood on the body’s blood vessels. With each heart beat blood pressure varies slightly. The maximum pressure exerted is called ‘systolic’ and the minimum pressure is ‘diastolic’. These terms are used in measuring and diagnosing a person’s blood pressure – with the measure showing systolic pressure over diastolic pressure in mmHg, for example a normal reading is 120/80. An elevated reading (at or above 140/90) over three visits to a medical professional will give a diagnosis of hypertension.

Hypertension is either classified as primary or secondary hypertension – referring to whether it is a stand-alone condition or it is a secondary symptom of another disease process. For example, high blood pressure can result from kidney disease – as the kidney is an organ that has a role in regulating blood pressure. However, most cases of hypertension are considered ‘primary’ and thus they have unknown or poorly understood causes.

There are many natural solutions for hypertension

Blood pressure normally varies throughout the day and also over the course of one’s life. For example, children have lower normal ranges than adults and blood pressure tends to be higher in the elderly – primarily due to less flexibility of the blood vessels. Also blood pressure varies with exercise, sleep and digestion. Emotional reactions can have a strong influence on blood pressure and many people suffer from ‘white coat hypertension’ – where the anxiety about having their blood pressure checked by a doctor, causes it to be elevated.

Environmental factors, diet, stress levels, behaviour patterns and genetics are all thought to play a role in the development of hypertension. The typical western diet is often implicated – with excess intake of processed foods, sugar, salt, refined fats, alcohol and caffeine, along with a shortage of fresh, whole foods, water and fibre. Lifestyle factors linked to hypertension include lack of exercise, smoking, stress, occupational hazards and obesity. It is always important to address as many underlying causes as possible.

Research over the past two decades at the HeartMath Institute in America has found a direct link between high blood pressure and stress. They have found that stress activates the sympathetic nervous system, which increases adrenaline. Adrenaline makes the heart beat faster, causes blood vessels to constrict and initiates the production of the major stress hormone, cortisol. Cortisol causes blood-vessel constriction as well as salt and water retention in the kidneys and results in elevation of blood pressure. I have trained in HeartMath techniques and incorporate these along with other mindset and meditation tools to help people manage stress, anger and anxiety and transform their emotions. Learn more about these techniques here.

Hawthorn is one of the best herbs for the heart.

There are many natural solutions for hypertension and natural medicine has an important role to play in managing high blood pressure. Assessing each person’s case history from a holistic perspective will reveal their individual contributing factors to their hypertension and a treatment plan can then be designed. Herbs such as Hawthorn and Dan Shen have been traditionally used for managing cardiovascular complaints and have been shown to lower blood pressure in some studies. Herbalists normally combine a range of herbs to suit the person’s individual presentation. For example, if they are stressed or need to lose weight different herbs will be indicated. Other supplements such as omega 3s, vitamin E, magnesium, garlic, ginger and turmeric may also be beneficial.

Preventative health is always about educating people so that they make healthy choices and prevent disease from occurring. Understanding the benefits of a healthy diet, stress management and making wise lifestyle habits can make the difference between getting a disease or not. Hypertension, like many western diseases is a symptom of the body being out of balance. It heralds a time to assess your life and make some positive changes!

Natural Menopause Solutions

Transitioning Naturally Through Menopause

The term ‘menopause’ generally relates to the years before the final menstrual period and those years soon after. In fact, the years leading up to the menopause are more accurately coined the ‘peri-menopause’. A woman is considered to be truly menopausal when she has failed to have a period for over twelve months. The journey to menopause may take many years and health needs vary over this time. This transitional time is often marked by changes in menstrual cycle, both in length and blood flow, as well as a host of other hormone related symptoms. These may include hot flushes, night sweats, vaginal dryness, mood change and memory loss.

Many things influence a woman's journey through menopause.

I find that many things will influence a woman’s experience of the peri-menopause and beyond. Studies show that women’s emotional health, social situation and stress levels will influence her experience of menopause. Thus it is not just all about hormones!

A woman’s diet and lifestyle, including exercise and stress levels, can play an important part in this phase. Natural therapists view the menopause as a natural transition and seek to support women through this period, providing both symptom relief and preventative health care advice.

Hormone replacement therapy implies that menopause is a deficiency syndrome rather than a natural process. For most women, HRT is not necessary for a healthy menopause experience, and its use should be carefully considered as it is not without inherent risks. Most people are now aware of the longitudinal studies (such as the nurses health study) and their findings which have narrowed the therapeutic use of HRT to short term treatment of severe flushing. While some authorities still recommend HRT to prevent osteoporosis most now believe the risks are outweighed by any possible benefit from a reduction in fractures. Other early cited benefits of HRT on diseases such as heart disease and mood/memory have now also been discounted by substantial research.

Black Cohosh can help with menopause.

Naturopaths and herbalists apply a range of strategies for treating menopausal women and they offer an alternative to HRT for most women. Herbs are used to address symptoms of low oestrogen and progesterone during the peri-menopausal years, helping to balance hormone problems. They can be very effective in treating heavy periods, hot flushes and erratic cycles.

There are other herbs that can be used to improve memory, mood and sleep problems. The herb Black Cohosh is particularly useful for menopausal hot flushes, but I find it works best when combined with other herbs to treat each individual.

A personalised approach will factor in each woman’s individual situation, including her diet and lifestyle, and how it may be impacting on her menopausal complaints. A treatment plan may include lifestyle changes such as increased exercise. Some studies have shown that women who exercise regularly experience less severe flushes than sedentary women. Exercise is also important for maintaining good bone density which starts to decline in midlife. Ensuring you have good adrenal function and managing your stress is also important, as your adrenals are responsible for picking up the slack hormonally, once your ovaries wind down. Click here to learn more about your adrenals.

Flaxseed can help modulate oestrogen.

Dietary changes can also be helpful. Foods such as legumes, sprouts, nuts and seeds can be helpful in offsetting declining oestrogen levels. These foods contain substances known as ‘selective oestrogen receptor modulators’ or more simply SERMs. They appear to interact with oestrogen receptors and can stimulate an oestrogen-like action – which can make up for declining ovarian oestrogen production. Food sources are far safer than using concentrated isoflavone extracts from soy (such as tablets and powders), as these have not stood the test of time. Indeed, soy should only be consumed in a traditional fermented ways (such as tempeh & miso) as it is difficult to digest and can inhibit thyroid function.

Self help measures for hot flushes might include avoiding spicy and hot foods and drinks, stimulants such as coffee, tea and soft drinks, and alcohol which is known to increase heat and sweating. Other tips include regular exercise, dealing with stress and anxiety and dressing in layers to enable easy undressing when hot. Lastly, it is good to try and embrace the journey to menopause rather than fight it. Women who seem to enjoy the time that the menopause brings for reflection and an honouring of wisdom, seem to have less symptoms and more enjoyment. The good thing to know that after the transition happens, many symptoms settle as your body adapts to the new post menopausal state.

Natural Treatment of Acne

Nearly everyone would have experienced acne at some point in their lives – with more than 85% of Australians experiencing some form of acne between the ages of 13-25 years. The typical spots, known as pimples and black heads, can be mild and infrequent or severe and prolonged, bringing both physical and emotional pain and discomfort. Acne vulgaris is the most common form of acne, but there are other types such as acne rosacea which is more common in adult women.

The teenage years are, of course, when we are most prone to this skin affliction and nothing brings dread into the heart of the average teenager more than a bad case of acne. Puberty heralds an activation of reproductive hormones and this increases the likelihood of acne.

Causes of Acne

Acne is caused by androgens (such as testosterone) stimulating the sebaceous glands in the skin of the face, neck and upper body. This stimulation causes an increase in the size of the glands and also an overproduction of sebum. Too much sebum can cause a blockage which results in the small fluid filled spots known as pimples. Bacteria and white blood cells get trapped in the pimples and multiply quickly causing swelling, redness and discomfort. Blackheads are also caused by too much sebum but the dark appearance is due to the presence of the pigment melanin.

Acne can have a big impact on self esteem

Stress is also a common trigger for acne and while this has always been common knowledge to acne sufferers, only recently have studies been done to prove the impact of stress on acne. Exam stress was found in one study to definitely exacerbate acne in students. Stress is thought to worsen acne due to increased hormones produced by the adrenal glands and also by slowing down healing. Self esteem issues are common in most teenagers, but particularly those with acne. Studies have shown that teenagers with acne experience low self esteem, social isolation and are more prone to depression and anxiety. So it is essential that treatment for acne is holistic and takes into account the psychological elements as well as the physical.

The good news is that there is a lot that can be done to treat acne. Firstly, let's look at the conventional medical treatments and some of the problems with them. Standard medical treatment normally involves long term antibiotics which are aimed at decreasing the infection in the skin. The problem with antibiotics is the destruction of healthy bacteria in other areas of the body, such as the gut. This seems counterintuitive when a healthy gut and bowel function are essential in clearing body wastes including excess hormones as well as supporting optimal immune function. Retinoids (such as roaccutane) are another medical treatment derived from synthetic vitamin A which are used in bad cases of acne. These are powerful drugs with many serious side effects and I believe they are best avoided. There are also topical types of retinoid creams that are less harmful that the oral dose. Other treatments such as the contraceptive pill can be used in women to help balance the hormones that cause acne - however from a holistic perspective this is not really treating the underlying cause. Natural approaches always aim to determine and treat what is contributing to the complaint.

Natural Treatment of Acne

A diet low in sugar and rich in veggies is essential in treating acne.

Natural approaches to acne tend to focus on hormone balance, a nutrient dense & low sugar diet, healthy bowel function and stress management. Nutrients that are essential for healthy skin include vitamin A, E and C and the mineral zinc. When these nutrients are deficient, the skin is more likely to be unhealthy and will also scar more readily. Scarring in cystic acne always improves when the right nutrients are supplied.

A healthy diet is absolutely essential in treating acne, but not always easy for the average teenager to adhere to. Sugar is a major culprit in acne as it causes a surge in insulin which in turn stimulates an increased production of androgens which go on to trigger acne flare-ups. So avoidance of sugar and refined carbohydrates such as white flour products like breads, cereals and biscuits will indirectly decrease acne. A good intake of fibre from vegetables, nuts & seeds will ensure excess hormones are removed through the bowel, decreasing the stimulus on acne. Probiotic supplements and fermented foods such as yoghurt, sauerkraut, kimchi or kefir can also be useful as they help to promote good gut health, detoxification and robust immunity.

Burdock is a herb that helps to purify the skin from the inside out

Herbal medicine provides many options for acne with hormone balancing herbs, liver and bowel herbs, immune and general ‘skin cleansing’ herbs. Once again, when you have a whole health assessment, we can detect what the underlying trigger for the acne is and then an individual herbal formula can be designed for each case and often gives great results.

Stress management is essential in acne treatments and should include yoga, meditation, massage, exercise and a balance should be sort between work, study and rest. If stress is a big trigger, herbs and flower essences can also help.

Natural Topical Treatments

It is normally best to not squeeze pimples and avoid touching your skin too much as your hands carry bacteria, which can make pimples worse. While, most of the problems with acne come from the inside out as detailed above, there are also some good natural remedies that you can apply to blemishes and pimples to promote healing and reduce inflammation on the surface. Apple cider

Honey can be used to soothe and heal the skin

vinegar diluted 50:50 with water makes an effective treatment for spots as does lavender oil, teatree oil or raw honey applied to individual pimples. Be sure to find a good natural cleanser, use a microfibre cloth, carry out gentle exfoliation regularly and using a light lotion based moisturiser is normally necessary. Stripping too much oil from the skin can create rebound overproduction of sebum which may aggravate skin further. Rosehip or argan oil are very good for promoting healing after a lesion has healed and can reduce scarring.

Patience is also necessary as all treatments for acne, whether they be natural or drug based, can take at least six weeks to have any noticeable impact, as the skin takes some time to respond.

Adrenal Health

The adrenal glands are small glands that sit like a hat on top of the kidneys. They are powerful little endocrine glands that manufacture and secrete steroid hormones such as cortisol, DHEA (which in turn can be made into oestrogen and testosterone) as well as adrenalin (sometimes called epinephrine). Many of the hormones produced by the adrenals are essential for good health and vitality, so if your adrenals aren’t functioning well, there can be widespread impacts. They modulate and support the function of every tissue, organ and gland in your body to maintain balance during stress or illness to help you heal or keep you alive. The adrenal hormones closely modulate many metabolic processes in the body:

the utilization of carbohydrates and fats

reproductive function and fertility

the conversion of fats and proteins into energy

bone density and muscle mass

inflammation and immune function

the distribution of stored fat – especially around your waist

normal blood sugar regulation

proper cardiovascular function

gastrointestinal function and digestion

Some of the signs that your adrenals are struggling include:

ENERGY & MOOD

low energy, tired all the time

up and down or erratic energy

tired but wired feeling

irritable, easily angered, cranky

depressed, sad, teary, anxious

SLEEP

poor sleep, waking often, insomnia, night sweats

increased need for sleep, excessive sleep

waking unrefreshed and tired in the morning

IMMUNE

recurrent illness (colds, flu, sinusitis)

take a long time to recover from simple disorder

chronic & autoimmune conditions like eczema, arthritis & allergies.

DIGESTION, WEIGHT & BODY COMPLAINTS

headaches and migraines

craving sugar or caffeine

weight gain (especially around belly), difficulty losing weight,

digestive problems (irritable bowel, nausea)

muscle tension and pain

chest pain, difficulty breathing

Stress and Adrenal Function

It is important to understand the role of stress and how it influences adrenal function when we are looking at improving the function of the adrenals and optimizing energy and vitality.

The body has an inbuilt survival mechanism which allows us to mobilize its resources to escape or fight off danger and survive. The fight or flight response is a well known cascade of physiological effects that harness energy and strength to enable us to survive. While we may have evolved dealing with real life threatening situations (such as escaping from a wild animal or enemy clan) our bodily response to modern day stresses are the same. We don’t differentiate very well between true life threatening stress and mere emotional stress, because the part of our brain that responds to stress needs to act quickly and automatically. Taking time to consider the options and engage the rational mind, may delay actions that could be costly or deadly.

Modern life for many of us is fraught with constant low grade stress. Even being available and switched ‘on’ 24/7 can often give us a feeling of mild stress. We are always anticipating the next thing to do or the next stress to deal with. Common stresses that I see amongst my patients include work dissatisfaction, a difficult boss, financial stress, relationship dramas and parenting demands. Then we also have the issues of environmental stress such as air pollution, electromagnetic radiation and chemicals in food and water. The stresses in turn can lead to a variety of physical and psychological health problems that can themselves be a further source of stress.

It is also the job of the adrenal glands to keep our body’s reactions to stress in balance so that they are appropriate and not destructive. Cortisol has a protective anti-inflammatory and anti-oxidant activity that can help to minimize the inflammatory reactions in allergies and autoimmune disorders.

Adrenals & Reproductive Function

The adrenals are also responsible for producing DHEA which is a precursor to oestrogen and testosterone and thus have a role in reproductive function. Prolonged stress is a well known cause of reproductive dysfunction and in women can lead to delayed or lack of ovulation, erratic cycles or heavier periods. In men, chronic or acute stress can impact on hormones and lead to lowered sperm count and poor libido in men. After mid-life when the ovaries and testes start to decline in function, the adrenal glands gradually become the major source of the sex hormones circulating throughout the body in both men and women. These hormones themselves have a whole host of physical, emotional and psychological effects, from the level of your sex drive to the tendency to gain weight. Thus, I find in my patients that the function and integrity of the adrenal glands is an important predictor of how easy or trouble free a woman's experience of menopause will be.

Stress Management – the key to healthy adrenals

Learning to manage our stress is essential for health and wellbeing on all levels. Much of what I do with many of my patients is help them make choices and create strategies that can moderate their stress. We go through all the events or situations which contribute to their stress load and identify the things that they can change in a practical sense. In some cases, even just changing our attitude or perception of situations can help decrease the effect of these stresses on our health and wellbeing.

Generally I find the two best strategies for managing life’s inevitable stresses are exercise and relaxation/meditation. Some people find one is enough, but most people will benefit from doing both. In terms of exercise, though, I want to emphasize that it is important to not overdo it. While many of us use exercise as a stress management tool, sometime it can add more pressure and physiological demands on our system. Many patients I have treated for adrenal fatigue and burnout have been over-exercising. Once they slowed down and did more gentle approaches, they started to improve.

I am a big fan of having a daily practice of some kind, such as meditation, yoga or breathing. Having a regular activity that allows us to pause and get perspective can make a big difference in how we feel and cope with stressful events. Learn more about managing stress with specific meditation and breathing tools I can teach you here.

Herbs & Nutrients for Adrenal Health

The first thing to know when it comes to supporting your adrenals is to ensure you choose foods and eating patterns that stabilize your blood sugar. Skipping meals or eating high carbohydrate or sugar laden foods will put more pressure on your adrenals (as well as your liver and pancreas!) Choosing regular meal times and ensuring there is a good quality protein (think eggs, nuts, seeds, dairy, meat/fish) at each meal. Protein and good quality fats will create a stable slow burning energy and avoid blood sugar swings. It is also good to avoid caffeine which can be too stimulating on worn out adrenals. There are a range of nutrients that can support optimal adrenal function and energy and normally I prescribe specific supplements designed to support the adrenal glands, that often include B vitamins, zinc, amino acids etc. You can learn more about foods and how they support energy here.

Holy Basil - a great herb for supporting the adrenals.

Herbs that support adrenal health are normally referred to as adrenal tonics or adaptogens. Kidney herbs can also be useful for supporting the adrenals. Some of my favourite adrenal herbs include Rhodiola, Withania, Siberian Ginseng, Licorice, Oats and Holy Basil. These herbs can help support our body to adapt and better cope with stress and promote good levels of energy. Generally speaking these types of herbs are taken for a period of at least 6-8 weeks and often for a number of months to get the best results in building resilience, conserving energy and preventing burnout during stressful or demanding periods.

So in summary, having well functioning adrenals is essential for optimal health. Take time to look after yourself, make healthy food choices, get regular exercise and manage your stress and you will be rewarded with healthy adrenals which will flow on and impact the rest of your body, mind and spirit!

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To me Karen is an absolute angel! I highly recommend Karen to anyone who is going through the whole ‘roller coaster’ journey of IVF. It was so lovely to actually have someone that actually listened to me, it was in 2010 when we decided we would give IVF one last go before having a break.
Karen put me on a super tonic which I call her ‘magic potion’ and after a few weeks in taking this my FSH levels dropped dramatically and this was my lucky month and my dream had finally came true. I always feel so positive every time I leave Karen’s rooms, I’m so glad that I found her I can never thank her enough for my positive out come!

Megan Wolarczuk

I have been treated by Karen for many years and she is a wonderful naturopath. She has supported me through the pregnancy of my daughter and journey to motherhood. She helped support my body before conceiving to get it ready to have a baby, throughout the pregnancy and also postnatally. She has given me a wealth of information, helped guide me through making informed decisions and provided me with emotional support. I had difficulty breastfeeding and Karen was able to encourage the flow of my breastmilk and was a key resource in helping my daughter and I have a wonderful breastfeeding journey. Thank you Karen for all your support, no doubt you will continue to support my health and my family’s for many years to come.

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After finding Karen, for the first time in what seems like forever, I feel like there is a light at the end of the tunnel. She waded through copious amounts of information and scenarios and managed to start me on a path to wellness. Countless people have suggested I try meditation, but that was where the advice ended and I just could not bring myself to do it. Karen not only put me in touch with great information, her words are still what get me through my meditation today. Through this and Karen’s recommended supplements, I feel like I am getting my life back. THANK YOU KAREN!

Leigh Ann Sample

Having Karen as my Naturopath through my IVF journey has been wonderful. Her knowledge, genuine interest and caring nature have made an otherwise stressful time, less so. I have always felt that Karen supported my choices, whilst encouraging and educating me with further options to increase my health and wellbeing.

Our whole family has been helped by Karen and I find it hard to put into words all the help she has provided us. Her knowledge is phenomenal, as is her ability to piece all the complex bits of the puzzle together.

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As a Mum of three girls I want to express my sincerest gratitude for your care and support. My family is blessed with a Naturopath who not only has a fundamental knowledge, but also a holistic approach when helping us and others. I appreciate your kindness and honesty and I can have peace of mind when our children are sick, or when I have a question related to my care for women as an Independent Midwife, as we know you are on our side to support us to support our bodies and souls to heal and recover.

Is it time to do a different kind of detox??After 20 years in practice, I can say without a doubt that your emotional health is the foundation for and a direct mirror of your physical health. Learn more below ... ...

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